How you lose the weight has to prepare you to keep it off.

Episode #279

🎙️ Coaches Terri Lance and Heather Shuker explore what sustainable weight loss actually asks of us, and why reaching a goal weight is not the point where the work ends.

Heather explains why maintenance begins with the first pound lost. The behaviors that help you lose weight also need to become part of how you live, even though their intensity may change over time. Terri and Heather discuss the difference between an on/off approach and learning to adjust the dial, why consistency matters more than perfection, and what happens when we keep waiting for the point where we can finally "relax."

They also explore identity, vacations, food rules, setbacks and experimentation, including Heather's own experience of learning over several years which choices genuinely make her feel better.

👉 What you'll learn
• Why reaching your goal weight doesn't mean you're finished
• What it means for maintenance to begin with the first pound lost
• Why sustainable change needs a dial rather than an on/off switch
• How the behaviors used for weight loss may change in intensity during maintenance
• Why self-care continues long after active weight loss
• What perfectionism can do to consistency
• Why the scale shouldn't be your only measure of success
• What people often really mean when they say they need a "break"
• Why lasting change involves identity as well as behavior
• How experimentation helps you discover what works for you over time

📝 Read the Transcript
You can read the transcript and explore more episodes of The Fasting Method Podcast here:
https://www.thefastingmethod.com/podcasts/

📌 Make It Stick with Coach Heather Shuker
If losing weight is only part of the challenge, Make It Stick is about what comes next: building the consistency, habits and skills that help you protect your progress and reduce the risk of regain.

Make It Stick starts Thursday, October 22.

Heather's free webinar, Avoiding Regain: Why the Weight Comes Back and How to Prevent It, takes place Thursday, October 15.

Can't make it live? The replay will be available afterward via the Make It Stick website page.

Learn more and join Make It Stick:
https://www.thefastingmethod.com/make-it-stick/

📣 Connect With Us
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Facebook: https://www.facebook.com/TheFastingMethod
Join our free Facebook group: https://www.facebook.com/groups/obesitycodenetwork

🤝 Join The Fasting Method Community
Build your fasting knowledge, learn from experienced coaches and connect with people who understand the journey:
https://www.thefastingmethod.com/community/

⏱️ Timestamps
00:00 There is no on/off switch
00:22 Terri and Heather introduce sustainable weight loss
01:29 Why we fixate on reaching a goal weight
03:05 What happens after you reach the number?
04:10 Maintenance begins with the first pound lost
06:20 When rapid weight loss creates unrealistic expectations
07:29 Think of intensity as a dial, not a switch
09:15 The self-care journey lasts forever
11:29 Weight loss is about how you live
12:36 When healthy behaviors stop feeling new and exciting
15:00 Why healthy living doesn't need to be entertaining
18:55 What matters when you don't follow the plan perfectly
20:26 If you're white-knuckling your way to goal, what happens next?
21:09 What does "taking a break" really mean?
23:14 Why permanent change involves identity
24:44 You're not starting over, you're continuing
25:35 Using experiments and food rules to learn what works
27:24 Why experience teaches what information alone cannot
29:00 Becoming a healthy person who makes healthy choices

⚠️ Disclaimer
This podcast is for educational purposes only, and it is not to substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professionals before doing any fasting, changing your diet in any way, taking or adjusting any medications or supplements, or adopting any treatment plan for a health problem.

The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Any information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.